Pumpkin Roll (healthy!)

Using all this pumpkin has made me want Pumpkin Rolls. My mother in law makes them for the holidays and I was determined to make one and have it be something I could eat. I found a few recipies online and tweaked them a little bit. I was very pleased with how they turned out.



Cake Recipe
1/2 Cup Almond flour
1/4 Cup protein ( I used unflavored, Vanilla would work too.)
1/2 tsp Baking powder
1/2 tsp Baking Soda
1/2 tsp Cinnamon
1/2 Tsp Clove
1/4 tsp Pumpkin pie seasoning
1/4 tsp Salt
1 Egg
3 Egg whites
1 Cup Sugar substitute (I used a splenda and stevia)
2/3 Cup Pumpkin Puree (not pie mix)

Mix all ingredients together to make a runny batter. Line a 10 x 15 pan with parchment or  wax paper, Spray with non stick cooking spray and sprinkle with almond flour. Spread mixture evenly in pan and bake at 375F for 13-15 min.  While that is baking get a clean towel, lay it flat on the table and sprinkle with Stevia and spices (optional). While cake is still hot flip it over onto the towel. Slowly pull off parchment paper. Roll cake in towel (see image) and put in freezer for 20 min or fridge for 45 or so. make sure cake is chilled before adding filling.








Filling Recipe
1pkg Cream cheese (I used fat free)
1/4 Cup plain greek yogurt (I used 1/2 cup but it was too much)
Stevia (sweeten to taste)
1 Tbls Vanilla Extract
1-2 drops Almond extract
1/2 pkt Cheesecake pudding mix (just the powder)

Cream together until smooth.

Putting it all together:

Unroll towel and cake, spread filling evenly, Roll back up as tight as possible. Let sit in the fridge for at least a hour before cutting. Makes 10-11 pieces


















Nutrition information:
Serving size 1 piece (1/11th)
Calories 95
Fat 3.7g
Carbs 5g
Protein 10g

Peanut Butter Protein Bars!

Ingredients

3 Cups Quick Oats

4 scoops protein powder (I use vanilla but chocolate works too!)

1 cup Slivered Almonds

1 cup nut butter (Adams peanut butter)

Water

3 TBLS Dark Chocolate-to put on top!

Mix all in a bowl, you will know it is ready when it sticks together. it will still be crumbly.   Press it into a pan I use 9X13 , Put it in the freezer for 10 minutes then pull out and cut into 18 bars, Drizzel with melted chocolate and freeze until hard. Keep in fridge or freezer.

 

 

Nutrition Facts:

Serving Size: 1 bars

Amount per Serving:

Calories: 210

Total Fat 12g

Total Carbohydrate 14g

Protein 12g

Maple Pumpkin Pie Protein Shake

1/2 cut fat free cottage cheese
1 scoop protein
5 to 10 Ice Cube
2 egg whites
Water
Stevia or sweeten to taste
1/2 cup Pumpkin Puree (not pie mix)

Pumpkin pie spices

cinnamon

maple flavoring 

1 TBLS vanilla or cheesecake instant pudding mix (optional)
Whipped Topping (not included in calories)

Nutrition info
Calories 297
Fat 8.8g
carbs 15.5g
Protein 46.2g

I whip my own whipping cream, I put a little maple flavoring in it and sprinkled it with brown sugar. Completely optional but looks pretty!

Key Lime Pie Protein Shake

1/2 cut fat free cottage cheese
1 scoop protein
5 to 10 Ice Cube
2 egg whites
Stevia or sweeten to taste
Water
1 tablespoon lemon juice
food coloring
1 tablespoon vanilla or cheesecake instant pudding mix (optional)

Nutrition info
290 calories, 8.2g of fat, 15.1g carbs, 44g protein

Pumpkin Protein Bars/Muffins

I first tried this recipe last week. I made it into the protein bars you see on the right. I had changed the recipe I had found to add more protein, I tried to compensate by adding more liquids but I just did a little too much. They tasted awesome. But seemed almost doughy. Here is the new recipe that became very successful muffins today!

Pumpkin Protein Muffin Recipe:

1 C oats (grind up in blender)
1 1/4 C 100% Pumpkin Puree (NOT PIE FILLING)
3/4 C Plain low fat Greek Yogurt
4 Egg whites
4 scoops Protein ( I used 1 Vanilla and 3 unflavored)
1 Tsp Cinnamon
1/2 Tsp Pumpkin Pie Spice
1/2 tsp Vanilla
1/2tsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Sea Salt
2 Tblspoons Stevia
1/4 Syrup Sugar free syrup
1/2 C Chocolate chips (save 1/4 of a cup for on top!)

This is before they were baked! See how full they are!

Mix everything together (except Chocolate chips for on top), I used my new kitchenAid to mix it. Put in muffin tins, Fill them full this is not a dough that really rises. (see pics) I made 11 Muffins. Bake at 350F for about 35 min.

Nutrition Facts
Per Muffin
Calories 112.3
Fat 3g
Carbs 11g
Protein 13g
Sugar 4g
Fiber 2g

If you want to cut most of the sugar and extra calories you could make this without chocolate chips or just fewer chips.

Chocolate Peanut Butter Protein Shake

Recipe:

1/2 cup Cottage Cheese

1 scoop protein powder

1-4 packets stevia

5-10 ice cubes

1/2 –1 cup water

2 Egg whites

1Tbs Cocoa Powder

1Tbs Peanut butter

about 2 Tbls PB2

Blend together until smooth. Optional to serve with whipped cream and Chocolate shavings!

I had never used PB2 before. I am not sure if it is possible to have too much Peanut butter but next time I will just use PB2. This was super creamy and rich! Totally awesome!

Nutrition Facts:

Serving 1 shake

Calories 380

Total fat 16.8g

Total Carbohydrates 11.8g

Dietary Fiber 2.5g

Protein 49.3g

BBQ Almond Recipe

The technique for these Almonds is the same as this post: http://kitchencreationsbytashina.blogspot.com/2013/05/roasted-chipolte-almonds.html go here to see pictures.

Recipe:
Sauce:
1 Egg white (Blended up)
BBQ sauce the best one I have used is the Bulls eye it seems to give more flavor than other ones I have tried.


Mix both together add enough bbq sauce to cover all the almonds
 
 Dry mix:
1 Tbls Onion Powder
1/2 Tbls Garlic Powder
2-3 Tbl Sea Salt
1/2 Tbls Sugar (brown sugar works in this recipe)


Instructions:
pre-heat oven to 375F

Spray large baking sheet with cooking spray ( in this pic I am using a 9x13 pan I usually use a huge cooking sheet. )

Line cooking sheet with wax or parchment paper and spray again with cooking spray.

Stir almonds in Sauce until covered. try to get off most the excess sauce and spread them in a single layer on tray.

Sprinkle with Dry mix lightly.

Put in 375F oven and shut door, turn oven down to 325. Cook for 12 minuets.

Pull almonds out and Scrape them off the paper onto the greased cookie sheet.

Sprinkle with more dry seasoning and put back in 325F oven for 10 more minuets.

Pull out and cool completely on paper towel. Store in air tight containers or bags.

 Nutrition Information:
It is really hard to calculate the exact nutrients. It is roughly about an extra 15 to 20 calories per oz of almonds. One ounce is about 23 almonds. These do have sugar in the BBQ sauce, I have not found any BBQ sauce that can be used to make completely sugar free so we could not use these on our Keto Run.

Roasted Chipolte Almonds

Almonds are a great snack! But who wants plain almonds all the time, and the flavored ones in the store are priced ridiculously high. I loved the Habenero BBQ almonds so first started out trying to recreate that type of flavor. They are not the same but when I take them to work they seem to magically disappear!

Recipe:

Sauce:

1 Egg white (whipped up, I use my stick blender)

Choulula Chipolte Hot Sauce ( I use about 2-3 Tbls)

Habenero Hot sauce (any brand about 1.5 Tbls)

Dry mix: (this makes more than I use in 1 recipe I keep it in an old baby food jar for next time)

3 Tbls Salt

1.5Tbls Stevia (or sugar)

1.5 Tbls Dry Chipolte seasoning

1/4 Tbls Anchio Chile Pepper seasoning

1/4 Tbls Chile Powder

Instructions:
pre-heat oven to 375F

Spray large baking sheet with cooking spray ( in this pic I am using a 9x13 pan I usually use a huge cooking sheet. )

Line cooking sheet with wax or parchment paper and spray again with cooking spray.



Stir almonds in Sauce until covered. try to get off most the excess sauce and spread them in a single layer on tray.

Sprinkle with Dry mix lightly.



 Put in 375F oven and shut door, turn oven down to 325. Cook for 12 minuets.


Pull almonds out and Scrape them off the paper onto the greased cookie sheet.

Sprinkle with more dry seasoning and put back in 325F oven for 10 more minuets.
Pull out and cool completely on paper towel. Store in air tight containers or bags.

Nutrition:

About same Calories as plain Almonds. Most the ingredients are very low calorie especially when it is split up between all the almonds. Probably about an extra 5 calories per ounce of Almonds. These are also low carb unless you use real sugar. These are one of the primary ones we used on out Keto Run.

Sweet and Sour

Recipe:
1 Cup Vinegar
1 Cup Ketchup
1/2 Cup Chicken broth
2 Tbl Soy sauce
1 3/4 Cup Splenda (I have had a hard time making stevia work in the recipe, I have done 1/2 and 1/2 and been successfull)
*Optional to add Pineapple and/or other veggies my favorite is colored bell peppers

Mix up in sauce pan, warm  up until smooth liquid throw in fruit or peppers cook til soft.

I did not calculate the recipe with fruit or veggies. To make much healthier you can make your own ketchup. I have not found a way to do it that tastes good without brown sugar. However for sake on convenience ketchup is just much easier. I calculated with standard ketchup. 

I use homemade canned chicken and chicken broth.

Total Calories for the batch:
Calories: 260
Carbs: 80g
Protein .3g
Sugars 65g






I use between 1/4 and 1/2 cups per serving depending on what I am doing. It would make 4-5 1/2 cup servings. Which makes calories for 1/2 cup servings about 65 with 20g Carbs and 16g sugars. Serve on veggies, rice and chicken. 

Raspberry Shortcake Protein Muffins

Recipe:

2 Cups oats (grind up in blender)

1 1/2 Cups Low fat plain greek yogurt

2 Scoops Vanilla Protein

2 Scoops Unflavored protein

2 eggs

1/2 to 3/4 Cup stevia

1 1/2 tsp Baking powder

1/2 tsp Baking Soda

1 tsp Lemon juice

1 1/2 c raspberries

1 1/2 c Vanilla

Instructions:

Grind oats, then blend everything together except fruit. gently fold 1/2 of the fruit into the mixture, separate into muffin tins (makes 14 muffins), then put remaining fruit on top. 

Bake 400F for 20 min- let cool then enjoy!

Tips:Use foil cups and Grease the muffin tins, It really helps. You could probably use all vanilla protein but I didn't want too much "protein" flavor. I use Muscle Sport International's Lean Whey  French Vanilla! I buy it at Beyond Your Nutrition (BYN), It is the best vanilla I have used.

I used Frozen Raspberries and just put them in the bottom the first time. It left the bottoms mushy which some people really liked (I didn't) I will mix them in from now on so they will keep better. I am going to try a few other types of muffins with this same basic mix so keep posted. 

Nutrition Info:

Serving Size: 1 muffin

Amount per Serving: 

Calories: 100

Total Fat 2g

Total Carbohydrate 11g

Dietary Fiber 2g

Protein 10g

Attempted Protein Bagels

I had a failed attempt tonight. I thought the idea of protein bagels was super cute. I saw a recipe here :

http://www.proteinpow.com/2012/01/mini-protein-bagels-with-cream-cheese.html

I decided to try it. I could not find Pea protein, and wouldn't have bought a huge jar just to try a recipe, So i just used unflavored protein. They cooked just fine, however tasted like plain egg whites. Both Arlen and I thought they were disgusting. I baked 3 of them to try since the batter seemed runny, and when we realized how gross they were I tried to DR the recipe, adding more flour and seasonings. Nothing worked. I still have the nasty taste of egg whites in my mouth. However if you like egg whites, this may be the recipe for you!!!

On a successful note I made some awesome Raspberry protein muffins! I will share the recipe tomorrow!

Chocolate Peanut Butter Crepes with Maple Peanut Butter Filling

I found several different protein crepe recipe's online. I did have to edit this one a tiny bit but it was very successful! I haven't eaten most of this today since it is tomorrow's breakfast! I was going to use PB2 instead of Peanut Butter but Fred Meyers has been out of it all week. It would change the nutritional content.


Chocolate Peanut Butter Crepe Recipe (makes 3 servings)
8 Egg Whites
1Tbls spoon Peanut Butter (Adam's)
2 scoops Chocolate Protein (I use Muscle Sport International Lean Whey Revolution from BYN)
2 Tbls Almond flour (or Ground almonds or oats)

Instructions: use blender or stick blender to whip everything together, make sure all lumps are gone. Add up to 1/4 Cup water if needed for smooth consistency.


I use a 9 inch crepe pan, make sure whatever you use is a non stick pan. I also spray with cooking spray!
Using 1/2 cup measuring cup (only about 3/4 of the way full) spoon mixture onto hot pan and make crepe. If you are unsure of crepe making technique there are lots of video's on you tube you can watch.

Cook on one side until edges start to curl (see pic) then flip to other side. Put onto cooling rack.




Peanut Butter Maple Filling Recipe

1/2 Cup Cottage Cheese
1 tsp Maple extract
1Tbls Peanut Butter
1 scoop Vanilla Protein Powder
Stevia to taste
2 Tbls Heavy Whipping Cream
Sugar free chocolate sauce as garnish (optional)

Cream together until mostly smooth. Split evenly between the crepes spoon into middle of crepes saving one scoop for on top of each plate (makes 3 servings)



















Nutritional information per serving
Serving size 1/3 of crepes and filling
Calories: 320
Fat: 9.7g
Carbs 9.26g
Protein: 41.2g

French Toast Protein Shake

Recipe
1/2 Cup Cottage Cheese
1 Scoop Vanilla Protein (I use Muscle Sport International Lean Whey Revolution from BYN)
2 Egg Whites
Stevia or sweetener to taste
5 Ice cubes
1/2 to 1 cup Water
1 tsp maple extract
1/2 tsp Cinnamon
1/4 tsp Nut Meg

Blend all ingredients in a blender *optional to top with whipping cream and sprinkle with nutmeg and cinnamon!



Nutritional information:
Calories: 256
Fat: 8.6g
Carbs: 6.3g
Protein: 44.3g

Chicken Taco Salad

I eat salad for dinner basically every night except on my free day. I do try to mix up what kind of flavors I am eating. This is one of my favorite types of salad. It is also very easy to add tortillas for other people eating with me. I will have a salad and Arlen (my husband) will have Chicken Tacos. Here is how I make it!

Chicken: Depending on the amount of time I have I either boil or bake it. I will show you pictures today of how you bake it, but give instructions to boil it.

Step 1: have chicken thawed out and cut into strips. I used between 8 and 10oz of chicken breasts

Step 2: Grease a pan large enough for all the chicken.

Step 3: Put about 1-2 Tablespoons of vinegar in pan (I use red wine vinegar)

Step 4: Put a tablespoon of Taco seasoning in with the vinegar

Step 5: Put chicken in pan and mix up until all chicken is covered.

Step 6: Bake at 400 for about 20 minuets

Step 7: Take chicken out of oven, and shred it (see pics) stir up and bake another 5 minuets

add to salad and serve!



 







Salad: While chicken is baking make your salad, you can add any veggies you want, I usually add tomatoes, spinach, and lettuce, green onions and cheese to this salad. I use about 1 Tbls Ranch and 1-2 Tablespoons Salsa.  (I also use full fat ranch due to the amount of carbs added to fat free)




Nutrition Information (for 6 oz of chicken in large salad)
Calories: 400
Fat: 17.5g
Carbs: 10g
Protein: 44.7g

Reese's Fudge

 I had seen a recipe on Pintrest for Reese's Fudge and decided that that was what I wanted for my carb loading day after my Keto run. However the recipe I saw didn't make "real" fudge It was much simpler (melted chocolate chips and sweetened condensed milk) I decided I wanted the real deal! I turned to my handy recipe book my mom gave me of all the recipes she uses. I used "Vivian's Fudge Recipe." Vivian was my mom's friend growing up and is an amazing cook!

So here is my version of Reese's fudge!




STEP 1: Line up Reese's cups in the bottom of a greased pan (next time I will also line it with foil) and put in freezer. This will make the reeses not melt too much when the hot fudge is put on them.

STEP 2: Chop up remaining Reese's (2-3 cups) and also put in freezer.

 

 

 

 

 

Vivian's Fudge Recipe

4 1/2 cups Sugar

1/2 lbs Butter

1 Can Evaporated milk

3 Cups Chocolate Chips

3/4 package mini Marshmallows

1tsp Vanilla

Mix sugar, butter and milk in a saucepan. Bring to a rolling boil (picture on right) boil for 8 minutes. Stir occasionally or it will burn on the bottom!




In a separate large bowl mix chocolate chips marshmallows and vanilla.



When sugar mixture has boiled for 8 min take off heat and pour over marshmallows. Stir for 10 minuets.

 Pour over Reese's in the pan and sprinkle remaining Reese's chunks on top of fudge. Lightly press down so Reese's will stick to fudge.

 Put in fridge or let sit overnight

 to cool and set up! 

Cut into bars and enjoy!